13
Jan
01162017
Crossfit Garage – CrossFit
Warm-up
Pull-ups
put in warm up for a couple minutes
Weightlifting
Snatch (2×5 @75%)
squat
Snatch (2×5 @80%)
Snatch Pull (3×3 @105% 1 RM snatch)
Metcon
30 for 30 (AMRAP – Reps)
AMRAP 17:
30 Hang Squat Cleans (95/65#)
30 Handstand Push-ups
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Overhead Squats (95/65#)
30 C2B Pull-ups
30 for 30 (alt) (AMRAP – Reps)
AMRAP 17:
30 Hang Squat Cleans 65/45
30 Hand Release Push Ups
30 Thrusters 65/45
30 Box Jumps 20″
30 Overhead Squats 65/45
30 Ring Rows
Reference
Hang Squat Clean
Hang squat clean